Top 5 Dietary Needs Of An Athlete

The life on an athlete is an active and exciting one. It doesn’t matter what kind of sport you are into, if you are an athlete or even someone who enjoys long durations of high intensity workouts on a regular basis, there are a few key nutritional needs that you must bear in mind and make a conscious effort to include in your diet.

Here are 5 major nutritional aspects an athlete must incorporate in his/her daily diet:

Carbohydrates

The lifestyle of an athlete is a high energy one. In order to keep meeting your body’s energy needs throughout the day, especially before and after intensive workouts, a high daily intake of carbohydrates is a must. Carbohydrate-rich foods are broken down quickly and easily by the body, giving you a burst of energy almost immediately.

While fruits and vegetables are healthy and should be eaten in abundance they are not enough to supply an athlete with the required amount of daily carbs. Rice, breads, pastas, legumes and potatoes should be a large part of your daily diet. 60 – 80% of your daily food intake should be healthy carbohydrates.

Protein

High intensity workouts (even without weight training) slowly tear and re-build muscle tissues giving an athlete’s body a more defined muscular frame. However, in order for muscle tissue to regenerate and grow, a good amount of protein in the daily diet is incredibly important.

Foods like dairy, meats, poultry, fish, eggs, nuts, lentils and sprouts are great sources of protein. A warning here is to be careful not to overdo the protein intake. The truth is that athletes need only a little more protein than non-athletes in their diet. Not more than 10 – 20% of your daily food intake should be made of up protein.

Most often, it is highly unlikely that you will need protein supplements. However, consult a dietician to be sure.

Fluids

All the high intensity workouts, training and muscle mass building requires a very high fluid intake. Athletes need to consume twice the amount of fluids than non-athletes in a day. A majority of your fluid intake should be plain water. Additionally, you can consume drinks that are rich in electrolytes or “sports drinks” like Gatorade. It is always best to avoid carbonated drinks.

However, try to put a cap on how many sports drinks you consume as the artificial flavoring, sugar content and other preservatives in these drinks can do more damage than good in the long run if consumed in excess.

Nutrients and Dietary Supplements

Iron, calcium, magnesium, potassium, sodium, zinc and vitamins B, C, D and E are the top 10 nutrients that any athlete would need. If you are eating a healthy balanced diet, it is unlikely that you would require any supplements to meet these nutritional needs.Here’s an article posted on Nutrascience Blog about Strength and Conditioning Supplements from a reliable source written by a CrossFit Coach. Do consult your dietician, though, before taking any supplements.

Fats

Fats are an important part of an athlete’s diet and should not be discounted. Our bodies need healthy fats in order to function smoothly. 10% of your daily food intake as an athlete should be healthy (polyunsaturated and monounsaturated) fats. Nuts, seeds, fats found in fish, and cooking oils like olive, avocado and canola oil are some great sources of good fats for athletes.

Besides the above mentioned break-up of food intake, here are some basic guidelines:

Avoid junk food, fast food and deep-fried foods.
Avoid as much as possible pre-packaged and preserved foods that contain artificial flavors and preservatives.
Keep your sugar intake low, and avoid processed sugar completely. Instead, use healthy options like palm sugar, date powder, brown sugar and sugar substitutes like stevia and erithritol.
Keep your fiber intake high to avoid constipation which can be a consequence of a high protein diet.

Above all, please note that this article is not written by a medical or nutritional expert. Before making any radical changes to your diet please consult your nutritionist.